Mobility WOD
1 min Couch Stretch
1 min Shoulder Distraction Stretch
12 Strict Leg Raises
x 3
(it is like a strict toes to bar, but do not worry about touching your toes to the bar, just go as high as you can with out swinging) Go slow and be controlled on the decent)
WOD
2 Overhead Squats
8 Burpee Box Jumps
4 Overhead Squats
8 Burpee Box Jumps
6 Overhead squats
8 Burpee Box Jumps…
Keep adding 2 OHS Reps
12 min AMRAP
Score = Total Reps
Fitness 75/55
RX 95/65 (24/14)
RX+ 105/70
**The loading in this workout should be LOW, in turn the intensity should be HIGH. You should be able to move quickly throughout the entire workout. No hesitation when it comes to picking up the barbell. This type of workout will be good prep for the CrossFit Open**
8 OHS + 8 Burpee Box Jumps = 52 Reps
10 OHS + 8 Burpee Box Jumps = 70 Reps
12 OHS + 8 Burpee Box Jumps = 90 Reps
14 OHS + 8 Burpee Box Jumps = 112
